Strength and Mass The Ultimate 26 Week Guide To Building Life Changing Strength Muscle and Power 3413587639 1507721668

STRENGTH AND MASS
The Ultimate 26-Week Guide to Building Life-

Changing Strength, Muscle and Power.
Jason Farley
Copyright © 2015 by Jason Farley. All rights

reserved
Copyright
All rights reserved. No part of this publication may be reproduced,

distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical methods,
without the prior written permission of the publisher, except in the case of
brief quotations embodied in critical reviews and certain other non-
commercial uses permitted by copyright law.
Legal Disclaimer
The information presented in this work is by no way intended as medical

advice or as a substitute for medical counseling. The information should be
used in conjunction with the guidance and care of your physician. Consult
your physician before beginning this program. This program is designed for
healthy individuals 18 years and older only. Perform these exercises at your
own risk. By continuing with the program, you expressly assume such risks
and waive future physical injury while lifting or moving weights at your
gym, home or elsewhere. You also relinquish and release any claim that you
may have against Jason Farley or his affiliates as a result of any illness
incurred in connection with, or as a result of, the use or misuse of the
program
TABLE OF CONTENTS
WELCOME.
CHAPTER 1: HOW IS MUSCLE BUILT?
CHAPTER 2: HOW TO ENSURE PROGRESSIVE
OVERLOAD
CHAPTER 3: THE TOP COMMANDMENTS OF
BUILDING MUSCLE.
CHAPTER 4: THE TOP REASONS HOLDING OTHERS
BACK FROM THE BODY OF THEIR DREAMS
CHAPTER 5: THE STRENGTH AND MASS
PROGRAM GUIDELINES
CHAPTER 6: THE STRENGTH AND MASS WARM
UP PROTOCOL.
NUTRITION GUIDELINES.
CHAPTER 8: SMART SUPPLEMENTATION
CHAPTER 9: SMART CARDIO
PROGRAM (PHASE 1)
PROGRAM (PHASE 2)
PROGRAM (PHASE 3)
PROGRAM (PHASE 4)
PROGRAM (PHASE 5)
WELCOME.
First off, I’d like to thank you for purchasing my book, Strength and Mass.
Within the following pages lies the blueprint to achieving a phenomenally
aesthetic and strong physique. You will command respect and attention
wherever you go, the guys will want to be you and the girls will want to be
with you. As your body grows, so will your confidence and your outlook on
life. You will become a true alpha.
Strength and Mass is a 26-week periodized training program. The overall
goal of the program as you may have guessed is to help you build the
maximum amount of muscle and strength over the coming 6 months as is
humanely possible. The strategies and techniques you will learn during this
journey can be used well after the program has finished to allow you to
continue to build and mould your body into one of your dreams. Whatever
your goals are, this program can help you obtain real results without using
performance-enhancing drugs, spending a ton on supplements, or wasting
extra time in the gym. All the information you need to build the body of
your dreams lies within these pages
I designed this book to empower you; you won’t find cookie filler content, a
basic workout program that a monkey could have designed, and you wont
find links to buy my “recommended” supplements. What you will find is
good, old fashioned, no-nonsense advice.
The journey to a strong and aesthetic physique is not going to be an easy
one; you will have to make sacrifices along the way (some easier than
others) but I promise you that if you commit yourself fully to this program,
you will see results. You will finally be able to look in the mirror and beam
with pride at what you have created. So I urge you now - grab life by the
balls, take action and reap the rewards!
Have a great workout!

Jason Farley
CHAPTER 1: HOW IS MUSCLE BUILT?
So many people throw themselves into training, just going through the
motions, just doing what they’re told. Sure I could just tell you to do 3 sets
of 10 and assure you that it’s going to work but what would you be able to
take away? What would you actually learn? You want bigger muscles?
Fine. But in order to fully understand why this program as been designed
this way, you must first understand how muscle is built.
What makes a muscle grow?
There are three main mechanisms involved in producing muscle growth.

Many basic workout programs limit you to using one or perhaps two
mechanisms, which isn’t optimal if you’re looking to maximize your results
in the shortest time frame. All three of the mechanisms below must be
implemented into your regime:
1) Mechanical Tension
Mechanical tension refers to stress placed on a muscle through large

amounts of tension (A muscle generates tension by contracting). This is
where progressive overload comes in; it is the cornerstone behind every
successful workout plan. Progressive overload is the process whereby you
gradually lift heavier and heavier weights overtime, thereby increasing the
amount of tension running through the muscles. The muscle adapts to the
increased stress by growing more muscle. In order to fully maximize
mechanical tension, you have to lift heavier weights in a lower rep range.
2) Muscle Damage
Muscle damage is when your training creates small micro-tears in your
muscles thus signalling your body to repair it. With proper nutrition and
rest, the body will repair these micro-tears causing the muscle fibres to
grow bigger in order to better deal with the stresses you’re placing on it.
3) Metabolic Stress
Metabolic stress is caused by cell swelling around your muscle, which your
muscles cells sense as a threat so they grow. Everyone’s favourite feeling at
the gym causes metabolic stress, or the Pump. The best way to train for
metabolic stress is by training in higher rep-ranges and shorter rest periods
to maximize the amount of cell swelling in your muscle. The problem with
most basic workout programs is that they generally emphasise metabolic
stress. Common advice with most of these programs is “train in the 8 -12
rep range and go to failure”. The problem however lies in the fact that most
of these programs are not based around progressive overload, which can be
hard to induce when you’re always training in the higher rep-ranges.
The two main types of muscle growth
There seems to be two main hypertrophic responses to training. Training in

different ways emphasises different types of muscle growth.
1) Sarcoplasmic Hypertrophy
Sarcoplasmic hypertrophy is a hypertrophic (growth) response whereby

there is an increase of muscle cell fluid or sarcoplasm within a muscle cell.
Since the fluid contains non-contractile elements such as water, glycogen
etc. you won’t gain much real strength from this alone. However the upside
to this is that as it’s fluid, it’s a much faster way to increase the size of a
muscle.
2) Myofibrillar hypertrophy
Myofibrillar hypertrophy is a hypertrophic (growth) response whereby there

is an increase in the size of the muscle fibers. As it’s an actual increase in
the size of the muscle fibers, myofibrillar hypertrophy mainly causes an
increase in strength. However in terms of building size, it’s a much slower
process.
So the takeaway lesson here is essentially that lifting heavier in lower rep-
ranges emphasizes myofibrillar hypertrophy and lifting lighter weights in a
higher rep-range emphasizes sarcoplasmic hypertrophy. In order to fully
maximize strength and muscle growth you need to induce both types of
hypertrophy and progressively overload your muscles in all rep-ranges.
CHAPTER 2: HOW TO ENSURE PROGRESSIVE
OVERLOAD
As I briefly mentioned earlier, progressive overload is the method of

gradually increasing the demands placed on your muscles. This is the
foundation behind the Size and Strength training program. To get bigger
and stronger you must induce progressive overload every workout. This is
why so many people simply don’t progress, as without it, there is no reason
for your body to adapt and therefore no reason for your body to build
muscle.
Three proven ways to induce progressive overload
There are lots more ways to induce progressive overload but these three
seem to be the most practical.
1) Increase of resistance
A good indicator that you’re inducing progressive overload is by an

increase in the weights that you use within your target rep ranges.
2) Increase of repetitions (providing weight is the same)
If you do more reps with the same weight, you have become stronger. If
you can do more reps than the target rep-range, than it’s time to increase the
weights!
3) Increase of Sets (providing weight is the same)

By increasing the amount of sets done on a particular muscle group, you are
increasing the total training volume and also the amount of work done by
the muscle. The muscle will therefore have to adapt to the new stresses.
CHAPTER 3: THE TOP COMMANDMENTS OF BUILDING
MUSCLE
"The Iron never lies to you. You can walk outside and listen to all kinds of
talk, get told that you're a god or a total bastard. The Iron will always kick
you in the real deal. The Iron is the great reference point, the all-knowing
perspective giver, always there like a beacon in the pitch black. I have
found the iron to be my greatest friend. It never freaks out on me, never
runs. Friends may come and go. But two hundred pounds is always two
hundred pounds” -Henry Rollins
So you have read the science, now let’s put this into practice.
1) You must lift heavy (as dictated by the rep-ranges).
As a natural lifter, this is the most powerful way of building solid muscle. If
anyone tells you that you can build muscle by lifting light weights, just tell
them they’re a pussy. Think about it, if weight didn’t matter, you could
grow just by curling a can of baked beans. I can guarantee that if you are
still benching the same as you did 5 months ago, then your chest still looks
the same. You simply cannot grow any significant amount of muscle
without forcing your muscles to adapt to a greater stimulus. Think about it,
have you ever seen someone who deadlifts 500 pounds who still has small
arms? Probably not. The only way to build real hard dense muscle is with
heavy weights.
2) You must progressively overload the muscle.
Your muscles will only grow if they’re forced too. By progressively

overloading the muscle, you are consistently forcing your muscles to adapt
to new stimulus and therefore, build more muscle to handle that stimulus.
On the other hand, if the stresses placed on your muscles are not at least
maintained or are decreased, your muscle will adapt to that and in turn you
will lose muscle. If you take anything away from this book let it be this. -
you must always beat your last workout. Always strive for a new personal
best (PB) each and every workout.
3) You must let your muscles recover (take days off).
Your muscles do not grow in the gym; they grow with adequate rest. So
many hard-core bodybuilding programs have you hit your muscles too
frequently; this in turn leads to little to no muscle gains. Without letting
your muscle fully recover you will be unable to apply progressive overload
and this can lead to you plateauing or losing you hard-earned muscle. You
must also make sure you get enough sleep, as this is when the growth
occurs. For most people this means getting about 8-10 hours of sleep a day.
4) You must supply them with the right building blocks to grow
What are those building blocks? Well food of course. But not any type of
food, otherwise you could build muscle just eating chocolate bars and ice
cream. You can have the best training program in the world, but if you
aren’t supplying your body with enough calories, you simply won’t grow. In
order to build muscle, you have to be in a calorie surplus. However, you do
not want to make the mistake that most misguided individuals make and fill
that with pizzas and chips, because doing so on a long-term basis is
extremely unhealthy. You want to fill it with clean calories and nutrient
dense foods like eggs, fish, fruit, and vegetables.
5) Base your workouts around compound movements

Compound movements are exercises that recruit more than one muscle
group. They recruit more muscle fibres and allow you to use heavier loads.
In addition they will lead to the biggest release of anabolic hormones in
your body leading to, you guessed it – more muscle growth. Now I love
bicep curls as much as the next man and of course they have their place in a
well designed program but since compound movements give you the most
bang for your buck, they should be your priority. Examples of compound
movements would be the bench press, squat or deadlift.
6) Train in a variety of rep-ranges
This is where so many people and workout programs go wrong; they stick
to the same rep-ranges for months on end. In order to fully maximize your
training results you must vary the rep-ranges to insure you create
myofibrillar and sarcoplasmic growth.
As you can see, there’s no secret method to building eye-popping quality

muscle, that’s just what the magazines and supplement companies want you
to believe. Building quality muscle isn’t hard; it just takes time, more than
most people are willing to wait for. Building the body of your dreams is a
simple as this: train heavy, eat smart, sleep, and repeat.
Yeah it’s really that simple.

CHAPTER 4: THE TOP REASONS HOLDING OTHERS
BACK FROM THE BODY OF THEIR DREAMS
You see them in the gym all the time, the guys that have been there for
years, slaving away at the weights, always trying new workout routines,
novel exercises and the latest newly hyped supplements but one thing
always remains the same: them. They look no different from when they
started. They are your average Joe “gym goer” and they all seem to make
the same mistakes. They’re also the same people to accuse everyone with
greater muscularity then them that they’re on ‘roids. So before you get
started with the program, if you don’t want to be that guy, 5 years from now
who still looks the same, then heed the warnings below.
1) Not setting goals
The ultimate reason that most people fail or quit is simply because they
didn’t have a definable target to aim for when they got started. So many
people start off training with such vague goals like “I want bigger arms” or
“I want to have a six pack” but so few actually define them. If you only take
one thing away from this book that will help more than any other training
program or new supplement is this: set definable goals. Simply saying you
want bigger arms is not enough - actually set a measurement target e.g. 16
inches and commit to it. The ultimate reason that most people fail or quit is
simply because they didn’t have a definable target to aim for. You must also
set a deadline in which you want to achieve your goal otherwise it will just
be a dream
2) Setting unrealistic goals and expectations
Just as not setting a goal can impact your progress, setting unrealistic goals
can also. Building muscle is slow and steady; don’t believe the ads or fake
gurus telling you can gain 50 pounds of muscle in 6 months because it is
simply not possible otherwise everyone would be walking around with the
bodies they wanted. You can at most, if you’re a complete newbie, hope to
gain 1 – 2 pounds of quality muscle a month. So don’t be deterred if
progress is slow, I like to think of it like saving money, you put away a
small amount each month but eventually before you look around that small
amount has turned into something substantial. Don’t let this put you off
though because it will be well worth the ordeal when you get there, you will
just have to learn to enjoy the process!
3) Not tracking your workouts
How are you supposed to continually make progress if you don’t know
where you’ve come from? Every workout should be a battle to beat your
last one, whether that’s increasing the weight used, doing more reps or more
sets you should always endeavour to best yourself. I have yet to meet
someone who completely remembers every single variable from his last
workout so it’s imperative that you keep a logbook. Things you should track
are:
Exercises used
Weight used
Sets and Reps done
Time taken
Rest periods
4) Not tracking your nutrition
So many skinny guys that I’ve coached complain that they can’t put on
weight, they claim, “I eat so much!” But when I actually ask them to keep a
daily food log, you can instantly see that they either aren’t really eating that
much or the foods they eat aren’t calorically dense enough. The same
usually applies to people looking to lose weight as well. When you think
about it logically, how do you expect to build muscle or lose fat without
tracking your nutrition? It’s like trying to save money without looking at
your income. You can’t or if you do, it won’t be consistent. Just like your
workout log, it is vital to your success that you keep a food log as well.
Things you should track are:
Meals
Calories consumed
Macronutrient intake e.g. Protein, Carbs, Fats
Water intake
5) Reliance on supplements
So many people rely on the newest proteins shakes, fat burner pills, pre-
workouts etc. What the big supplements companies don’t want you to know
is that you actually don’t need to take anything to build an attractive body;
the most anabolic thing you can “take” is food. Do you think the Spartans
carried around protein shakes in their sacks? Of course not! The secret is in
the name “Supplement”. They are meant to supplement your diet; if you
haven’t got your diet in check then supplements won’t do the least bit to
help. Supplements are like the cherry on top of an all ready tasty cake. The
first thing I would recommend is getting your diet in order before you even
think about introducing protein shakes or pre workouts.
6) Consistency
The last point I want to hammer home about is consistency. No training

program will ever work for you if you’re not consistent. Don’t pick and
choose when you ‘feel like it’ or ‘had a bad day’; stick to your regime and
the rewards will outweigh the hard work.
CHAPTER 5: THE STRENGTH AND MASS PROGRAM
GUIDELINES
The Strength and Mass program relies on a very simple set of guidelines
that will ensure that you are building muscle and getting stronger week in
and week out.
1. Progressively overload your muscles every workout

2. Train in the 4 – 15 rep range
3. Do 12 – 16 sets per muscle group
4. 3 – 4 compound movements per muscle group
5. Train each muscle group twice a week.
6. Keep a log book!
Progressively overload your muscles every workout
This is the cornerstone behind every training session and should be used to
see if your workouts have been successful.
Train in the 4 – 15 rep range
You will do work within rep ranges of between 4 and 15 on almost every
exercise during the program. This will ensure that you hit a variety of
muscle fibres. These are the rep ranges that I have found to be the happy
medium between building super strength and rock hard muscle consistently.
Do 12 – 16 sets per muscle group

Regardless of the exercises used, you will do 12 – 16 total sets per muscle
group. Many strength-based programs simply do not allow enough volume
to induce muscle growth and on the other hand, some programs have you
pounding out up to 25 sets per muscle group, which is crazy! Not even an
adult gorilla could recover from that!
3 – 4 compound movements per muscle group
The Strength and Mass program requires that you use at least 3 compound
movements per muscle group. Compound movements allow you to achieve
maximum muscle stimulation as they involve more than one muscle group
and allow you to use the heaviest amount of weight.
Train each muscle group twice a week.
Training each muscle twice a week ensures enough volume to grow and
also allows the muscle to adequately recover and grow. The program is
based around different movement patterns - a push/pull/legs split.
Keep a log book!
Finally you must keep a log book otherwise you simply will not know what
your goals are for that workout. You must also log your weight every week.
Choose a day that best suits you, stick to this day, and always weigh
yourself on an empty stomach to get an accurate reading.
And there you have it, stick to these guidelines and you will experience
incredible muscle growth and build superhuman strength in the fastest time
possible.
Strength and Mass Workout Structure
The Strength and Mass 26 Week program is split into 5 phases. Each phase
consists of 5 micro cycles. Micro cycles are a form of training periodization
based at the weekly level meaning each week, one of the workout variables
will change. For the first week of each cycle, you will perform 3 sets. The
second week you will perform 4 sets and the third week you will perform 5
sets. On the fourth week, we will drop the sets back down to 3 but you will
increase the weight. Take each set at a time and push yourself to your max,
if you need to decrease the weight to stay within the rep ranges then do so!
E.g. Week 1 – 3 x 4 – 6 (75ibs)

Week 2 - 4 x 4 - 6 (75ibs)
Week 3 - 5 x 4 – 6 (75ibs)
Week 4 - 3 x 4 - 6 (80ibs)
Workouts
For each muscle group, you will have two workouts to perform, which you
will alternate between. One will be lower in volume but higher in weight;
this is your “Strength” based workout and will be targeting myofibrillar
hypertrophy. The other will be with much higher reps and volume but with
less weight. This is your “Mass” based workout and will be used to target
sarcoplasmic hypertrophy. With each workout you must stick between the
rep ranges stated. For instance, if an exercise calls for 3 sets of 8 – 10, then
you will use a weight that is light enough for you get at least 8 reps but
heavy enough that you can do no more than 10 reps. If you can only do 7
reps than the weight is too heavy and vice versa if you can do more than 10
reps than the weight is too light.
An Ideal Split
The split we will be using for the Strength and Mass program (Push/ Pull /
Legs / Rest / Repeat). This split is tried and true and allows us to use just
enough volume whilst hitting each muscle group every 4 days. If you find
that you’re not recovering from your workouts, you can always add an extra
rest day between your ‘Strength’ and ‘Mass’ days.
Example:
Sunday – Push (A)

Monday – Pull (A)
Tuesday – Legs (A)
Wednesday - Rest
Thursday – Push (B)
Friday – Pull (B)
Saturday – Legs (B)
Sunday – Rest
Monday – Push (A)
Beginner split
If you have had less than one year of consistent training, then I would
recommend a Push/Rest/Pull/Rest/Legs/Rest repeat split or Push A/Pull
A/Legs A/Rest/Rest/Push B/Pull B/Legs B/Rest/Rest/Repeat.
Example:
Sunday – Push (A)

Monday –Rest
Tuesday – Pull (A)
Wednesday - Rest
Thursday –Legs (A)
Friday – Rest
Saturday – Push (B)
Sunday – Rest
Monday – Pull (B)
Tuesday – Rest
Wednesday – Legs (B)
Deload Weeks
Deload weeks have been integrated into the program to ensure you don’t
over-train. On deload weeks, you will still train with the same intensity e.g.
You will use the same weights and still push yourself, however as the
volume of sets will be drastically reduced, it will allow you to fully recover
and push beyond your previous boundaries. Some Deload weeks will
require you to take a full week off. During these weeks there will be no
training whatsoever.
Rest Periods
On ‘Strength’ days (A) you will rest between 3 – 5 minutes between sets
and on ‘Mass’ days (B) you will rest between 1 – 2 minutes.
CHAPTER 6: THE STRENGTH AND MASS WARM UP
PROTOCOL
You must warm up every muscle group you are about to train properly
before commencing exercise. Training without warming up is a recipe for
injury. The point of a warm up is to warm up the muscle that is going to be
worked, however many trainees go wrong buy actually fatiguing the
muscle. This in turn takes away from your work sets, as most probably you
will not be able to use as heavy weights. This method of warming up that
I’m about to teach you is one that I have used for years to great effect. It
properly warms up the muscles without fatiguing them.
The proper way to warm up
Okay let’s take squats for an example. Let’s say that you’re going to use
300lbs as your weight.
Warm up set 1: 150lbs for 10 reps
The first warm up set is done with roughly half the weight you’re going to
use for your work sets and should feel very light. It is an opportunity to
rehearse and mentally prepare for the movement. Don’t go too fast or too
slow and focus on increasing the blood flow to the area. Rest for 90
seconds.
Warm up Set 2: Same as Warm up set 1
Warm up Set 3: 200lbs for 5 reps

The third set should be done with roughly 70% of your working weight. It
should still feel pretty light. Again don’t go too fast or too slow. Rest for 90
seconds
Warm up Set 4: 275 for 1 rep

The fourth and final warm up set should be done with around 80 -90% of
your working weight. The purpose here is to prepare the muscle for the
heavy weight to come. Rest for 2 minutes before starting your work sets.
Set 1, 2, 3 etc. 300lbs for 4 – 6 reps
These are your work sets; these are the sets that are going to result in
muscle growth and strength.
Do I need to warm up again on the next exercise?
If the next exercise is the targeting the same muscle group than no.; for
instance if you started with squats than went on to the leg press. If you are
changing muscle groups, for instance from legs to back, then repeat the
same warm up sets above for the next muscle group. The only exception to
this would be biceps and triceps as biceps get heavily worked in all pulling
movements and triceps get heavily worked in all pushing movements.
CHAPTER 7: THE STRENGTH AND MASS NUTRITION
GUIDELINES
This program is all about packing on as much mass as possible, if you want
to lose weight than this diet is probably not for you. Your nutrition can
make or break the results you get. Because of the volume and intensity of
the program, you will need to take in a surplus of calories to adequately
repair and grow your muscles.
Calculating your calories
In order to effectively build as much muscle as possible and minimize fat

gain, you need to know how many calories to take in each day. Here are
some rough guidelines to start from:
Calories needed on Workout Days: 20 calories per pound of bodyweight
Calories needed on Non-Training Days: 18 calories per pound of

bodyweight
Once you figure out your calories, it’s important to spread them out across 4
– 5 meals throughout the day.
Calculating your Macronutrients split

In case you didn’t know, macronutrients = Protein, Fats, Carbohydrates
The macronutrient breakdown has been designed this way as on your

training days, you’re going to need more energy, which is why there is a
higher ratio of carbohydrates. The reason why there is higher protein on
your non-training days is because you want to optimally recover.
Training Days
Protein: 30%
Daily Calories needed x 0.3
Carbohydrates: 50%
Fats: 20%
Non-Training Days
Protein: 40%
Carbohydrates: 30%
Fats: 30%
To work out the amount of grams you need to eat per macronutrient you
need first know that:
A gram of protein contains 4 calories

A gram of carbohydrates contains 4 calories
A gram of fat contains 9 calories
Simply divide the amount of calories the macronutrient contains by the
calorie requirement.
Here’s a calculation of somebody weighing 175 lbs:
175 x 20 = 3500
175 x 18 = 3150
Calories on workout days = 3500
Calories on non-workout days = 3150
Training Days
Daily Calories x 0.3

3500 x 0.3 = 1050 calories needed from protein sources
3500 x 0.5 = 1750 calories needed from carbohydrates
3500 x 0.2 = 700 calories needed from fats
Non-Training Days

3150 x 0.4 = 1260 calories needed from protein sources
3150 x 0.3 = 945 calories needed from carbohydrates
3150 x 0.3 = 945 calories needed from fat
Next in order to work out how many grams are needed per macronutrient
just divide the numbers you just calculated above by 4 for protein, 4 for
carbs, and 9 for fats
Training Days
1050 Protein calorie requirement / 4 = 262.5 grams

1750 Carbohydrate calorie requirement / 4 = 437.5 grams
700 Fat calorie requirement / 9 = 77.7 grams
Non-Training Days
1260 Protein calorie requirement / 4 = 315 grams

945 Carbohydrate calorie requirement / 4 = 236.2 grams
945 Fat calorie requirement / 9 =105 grams
You want to be gaining about 0.5 – 1 pound a week during the Strength and
Mass program. Any more than that and you will be gaining too much fat. If
you find you aren’t gaining weight, increase your calories by around 100-
200 kcals each week until you reach the sweet spot. Alternatively if you’re
gaining too much, then you want to reduce your calories by around 100 –
200 each week.
Macronutrient sources
These are the foods you should be eating for the majority of your time on
the program. The occasional cheat meal won’t harm you but make sure you
limit your cheat meals to once or twice a week MAX. For the rest of the
time you will choose between these choices!
Your Go to Protein Sources are:
Chicken
Turkey
Cottage cheese
Whole Eggs
Egg Whites
Fish (Any type)
Beef
Pork
Protein Powder
Your Go To Carbohydrates Sources are:
Sweet potatoes
Potatoes
Veggies (Have a least 4 servings of your favourites per day)
Fruits
Whole bread
Brown rice
Bran cereals
Whole wheat pasta
Oats
Quinoa
Kidney beans
Your Go To Fat Sources are:
Egg yolks
Coconut oil
Olive oil
Avocado
Flax seed oil
Omega 3 (fish oil capsules)
Primrose oil
Canola oil
Nuts and seeds
Fatty fish
Natural nut butter
Water
It is absolutely essential to drink enough water. When you don’t get enough,
performance can be severely affected. Therefore try to get in about 3 – 4
liters of pure, clean water per day.
CHAPTER 8: SMART SUPPLEMENTATION
Do you need to take supplements to achieve the body you want? Hell No!
The key is in the name – supplements. You can build an amazing body just
relying on good old fashion food. However supplements can make life more
convenient. The supplements below are the only ones I would ever
recommend and are ranked in this order.
General Supplements
1) Whey or Casein Protein powder
It can be hard to get in the amount of protein you need from whole foods.
This is where protein powder can come in useful. Most protein powders
have around 20 – 30 grams of protein per serving which can easily allow
you to hit your numbers. Whey protein is fast acting, meaning the body
digests it quickly, which makes it perfect for use after a bout of training.
Casein protein on the other hand is a slow digesting protein. It can take your
body up to 8 hours to fully digest it meaning its great for use when you
might have to go without food for a long time or before bedtime to keep
you anabolic during the night.
2) Multivitamin
A multivitamin is basically an insurance policy. If you cannot get the

necessary vitamins and minerals through your diet than a multivitamin can
cover those nutritional gaps.
3) Fish Oils
Fish Oils have been proven to have a number of great health benefits. Fish
oils contain “omega 3” fatty acids which cannot be produced by the body
and can only be gotten through diet. Fish oils have been shown to reduce
inflammation, lower cholesterol, decrease soreness, increase protein
synthesis and decrease body fat.
Supplements for performance
4) Creatine Monohydrate (Powder Form)
Creatine is one of the most researched supplements in the world and has
shown to have some performance benefits. Benefits include better recovery
in-between sets and increased strength.
CHAPTER 9: SMART CARDIO
The Strength and Mass program will require you to do one cardio session
per week. The reason for this is it allows you to build muscle without
excessive fat gain. Strength and Mass cardio is to be done on one of your
rest days. Cardio has three main benefits:
1) Improves endurance
2) Improves your cardiovascular health
3) Burns calories (Great if you’re trying to lose body fat)
You can see from these points that cardio is very important for maintaining
your overall health however excessive amounts of cardio or the wrong kind
of cardio can actually be counter-productive to your muscle building
pursuits. If done wrong it can actually cause you to lose muscle mass! How
do we maintain our overall health without burning off our hard earned
muscle? Enter High intensity interval training.
High intensity interval training (HIIT)
High intensity interval training is essentially where you alternate between

periods of high intensity and low intensity. HIIT can be applied to literally
anything such as running, cycling on rowing. HIIT has been shown in many
studies to be superior to traditional steady state cardio in burning more fat
in less time and also “muscle sparing”.
Size and Strength Cardio guidelines
Any machine of your choice e.g. Cycle, Rowing machine etc.

30 seconds low intensity + 30 seconds minute high intensity = 1
interval
7 to 10 intervals per cardio sessions
Key Points
Always start your cardio sessions with about 2 minutes of low intensity
work just to mentally prepare your mind and body for what’s to come.
When I say high intensity that means balls to the wall, go to you explode,
all out effort for that one minute, nothing should be left on the table. These
cardio workouts will make a man out of you very quickly!
After 30 seconds of high intensity, slow done but don’t stop. Allow yourself
to recover and mentally prepare for the next bout.
PROGRAM (PHASE 1)
“No citizen has a right to be an amateur in the matter of physical

training… what a disgrace it is for a man to grow old without ever seeing
the beauty and strength of which his body is capable.” – Socrates
Here we go! This is what you have been waiting for. Make sure you fully
understand the guidelines before you start the program. This program is
going to demand a lot from you, mentally and physically. There are going to
be days when you are going to be sore beyond belief, days when all you
will want to do is half – ass it. The difference between winning and losing is
simply perseverance. 6 months is a substantial journey and can seem
daunting at first. You will be a different person 6 months from now, both
mentally but most importantly physically. Take each day at a time, take
each set at a time, take each meal at a time and don’t give up!
Before you start, you must take your before photos, measurements and
starting weight; you’ll see a drastic difference in the coming weeks and
we’ll review your measurements every 10 cycles to ensure progression.
Lets begin.
Quick Reminder - Lifting & Rest Days
The split will be using for the Strength and Mass program is the Push/ Pull /
Legs / Rest / Repeat. If you have had less than one year of consistent
training, or feel like you are not recovering from workout to workout then I
would recommend taking two rest days between your ‘Strength’ and ‘Mass’
workouts e.g. Push A/Pull A/Legs A/Rest/Rest/Push B/Pull B/Legs
B/Rest/Rest/Repeat.
Phase 1
Cycle 1
Push (A) Strength
Bench Press: 3 x 4 – 6
Incline Bench Press: 3 x 4 – 6
Seated Barbell overhead shoulder press: 3 x 4 – 6
Weighted Triceps dip: 3 x 4 - 6
Pull (A) Strength
Barbell Deadlift: 3 x 4 - 6
Barbell Bent over row: 3 x 4 - 6
Weighted Pull-up: 3 x 4-6
Barbell shrug: 3 x 4-6
Barbell curl: 3 x 4-6
Legs (A) Strength
Barbell Squat: 3 x 4 - 6
Stiff Leg deadlift: 3 x 4-6
Standing barbell calf raise: 3 x 4-6
Seated calf raise: 3 x 4 – 6
Push (B) Size
Dumbbell Bench Press: 3 x 8 – 10

Incline Dumbbell Flyes: 3 x 12 – 15
Arnold Press: 3 x 8 – 10
Dumbbell Lateral Raise: 3 x 12 - 15
Close grip bench press: 3 x 8 - 10
Overhead seated Tricep extension: 3 x 8 -10
Pull (B) Size
Barbell row: 3 x 8-10

Close grip Lat pull-down: 3 x 8-10
Cable row: 3 x 8– 10
EZ Bar curls: 3 x 8- 10
Cross body Hammer Curls: 3 x 8 - 10
Legs (B) Size
Barbell Squat : 3 x 8-10

Leg Press: 3 x 8 - 10
Leg Curl : 3 x 8 -10
Leg Extension: 3 x 8-10
Cable crunch: 3 x 10-12
Hanging Leg Raises: 3 x 10 – 12
Cycle 2
Push (A) Strength
Pull (A) Strength
Legs (A) Strength
Push (B) Size

Pull (B) Size

Legs (B) Size

Cycle 3
Push (A) Strength
Pull (A) Strength
Weighted Pull up: 5 x 4-6
Legs (A) Strength
Push (B) Size

Incline Dumbbell Press: 5 x 8 – 10
Upright Row: 5 x 8 - 10
Pull (B) Size

Cross body Hammer Curls: 5 x 8 – 10
Legs (B) Size

Cycle 4
(Increase the weight on all exercises by 5-10%)
Push (A) Strength
Pull (A) Strength
Legs (A) Strength
Push (B) Size

Pull (B) Size

Legs (B) Size
Barbell Squat: 3 x 8-10

Leg Curl: 3 x 8 -10
Cycle 5 (Deload)
Push (A) Strength
Pull (A) Strength
Legs (A) Strength
Push (B) Size

Pull (B) Size

Legs (B) Size

Leg Curl: 1 x 8 -10
(PHASE 2)
Cycle 6
Push (A) Strength

Standing Barbell overhead shoulder press: 3 x 3 – 5
Pull (A) Strength

Wide grip Weighted Pull-up: 3 x 3 - 5
Dumbbell curl: 3 x 4-6
Legs (A) Strength
Front Squat: 3 x 3 - 5
Stiff leg deadlift: 3 x 3 - 5
Push (B) Size
Cable Flyes: 3 x 12 – 15
Seated dumbbell Shoulder Press: 3 x 6– 8
Smith machine Upright Row: 3 x 8 - 10
Cable Lateral Raise: 3 x 12 - 15
Weighted dip 3 x 6 - 8
Tricep pushdown: 3 x 8 -10
Pull (B) Size
T-Bar row: 3 x 6-8

Wide grip Lat pull-down: 3 x 8-10
Dumbbell row: 3 x 12– 15
Barbell curls: 3 x 6- 8
Incline dumbbell curl: 3 x 8 - 10
Legs (B) Size
Hack Squat: 3 x 6-8

Leg Curl: 3 x 8 -10
Cycle 7
Push (A) Strength
Incline Dumbbell Press: 4 x 3– 5

Dumbbell Bench Press: 4 x 3– 5
Pull (A) Strength

Wide grip Weighted Pull-up: 4 x 3-5
Legs (A) Strength
Stiff leg deadlift: 4 x 3 -5
Push (B) Size

Seated dumbbell Shoulder Press: 4 x 6 – 8
Pull (B) Size
T-Bar row: 4 x 6-8

Incline dumbbell curl: 4 x 8 – 10
Legs (B) Size
Hack Squat: 4 x 6-8

Cycle 8
Push (A) Strength
Incline Dumbbell Press: 5 x 3 -5

Dumbbell Bench Press: 5 x 3 –5
Pull (A) Strength

Legs (A) Strength
Front Squat: 5 x 3-5

Stiff leg deadlift: 5 x 3-5
Push (B) Size

Pull (B) Size
T-Bar row: 5 x 6-8

Legs (B) Size
Hack Squat : 5 x 6-8

Cycle 9
Push (A) Strength
Incline Dumbbell Press: 3 x 3-5

Pull (A) Strength

Legs (A) Strength
Front Squat: 3 x 3-5

Seated calf raise: 3 x 4-6
Push (B) Size
Pull (B) Size
T-Bar row: 3 x 6-8

Legs (B) Size
Hack Squat: 3 x 6-8

Leg Curl: 3 x 8 -10
Cycle 10 (Deload)
Push (A) Strength
Incline Dumbbell Press: 1 x 3-5

Dumbbell Bench Press: 1 x 3–5
Standing Barbell overhead shoulder press: 1 x 3-5
Pull (A) Strength
Barbell Bent over row: 1 x 3-5

Legs (A) Strength
Push (B) Size

Weighted dip 1 x 6-8
Pull (B) Size
T-Bar row: 1 x 6-8

Legs (B) Size
Hack Squat: 1 x 6-8

Leg Curl: 1 x 8 -10
Hanging Leg Raises: 1 x 10 - 12
Well done on completing the first 10 cycles!

Time to take some more measurements and progress pictures. By now you
should be considerably stronger than when you first started, and will have
started to notice changes in your physique. Keep up the good work!
(PHASE 3)
Cycle 11
Push (A) Strength
Pull (A) Strength
Legs (A) Strength
Push (B) Size

Pull (B) Size

Legs (B) Size

Leg Curl: 3 x 8 -10
Cycle 12
Push (A) Strength
Pull (A) Strength
Legs (A) Strength
Push (B) Size

Pull (B) Size

Legs (B) Size

Leg Curl: 4 x 8 -10
Cycle 13
Push (A) Strength
Pull (A) Strength
Weighted Pull up: 6 x 4-6
Legs (A) Strength
Push (B) Size

Pull (B) Size

Legs (B) Size

Leg Curl: 5 x 8 -10
Cycle 14
Push (A) Strength
Pull (A) Strength
Weighted Pullup: 4 x 4-6
Legs (A) Strength
Push (B) Size

Pull (B) Size

Legs (B) Size

Leg Curl: 3 x 8 -10
Cycle 15 (Deload)
Week Off
You’ve been pounding the weights for a while now. This deload, you will
take a full week off from the gym to let you body fully recover. No weight
training whatsoever, however don’t use this as a excuse to let your nutrition
go down hill. Enjoy this week off - you’ve earned it.
(PHASE 4)
Cycle 16
Push (A) Strength
Incline Dumbbell Bench Press: 3 x 4 – 6
Triceps pushdown: 3 x 4 - 6
Pull (A) Strength
T-Bar Row: 3 x 4 - 6
Dumbbell shrug: 3 x 4-6
Legs (A) Strength
Sumo deadlift: 3 x 4-6
Push (B) Size
Dumbbell Bench Press: 3 x 10-12

Shoulder Dumbbell Press: 3 x 10–12
Tricep pushdown: 3 x 12 - 15
Pull (B) Size
Dumbbell row: 3 x 12-15

Reverse grip Barbell Curls: 3 x 12 - 15
Legs (B) Size

Leg Curl: 3 x 12 -15
Cycle 17
Push (A) Strength
Triceps Pushdown: 4 x 4 – 6
Pull (A) Strength
T-Bar row: 4 x 4 - 6
Legs (A) Strength
Push (B) Size

Dumbbell Bench Press: 4 x 12– 15
Dumbbell Shoulder Press: 4 x 12 – 15
Pull (B) Size

Cable row: 4 x 12–15
Barbell curls: 4 x 12-15
Reverse Grip Barbell Curls: 4 x 8 - 10
Legs (B) Size

Cycle 18
Push (A) Strength
Pull (A) Strength
Legs (A) Strength
Push (B) Size

Shoulder Dumbbell Press: 5 x 12– 15
Pull (B) Size

Barbell Curls: 5 x 12- 15
Legs (B) Size

Cycle 19
Push (A) Strength
Triceps pushdown: 3 x 4 - 6
Pull (A) Strength
Legs (A) Strength
Push (B) Size

Arnold Press: 3 x 12– 15
Tricep pushdown: 3 x 12- 15
Pull (B) Size

Wide-grip Lat pull-down: 3 x 12-15
Barbell curl: 3 x 12- 15
Reverse grip barbell Curls: 5 x 12- 15
Legs (B) Size

Leg Curl: 3 x 12-15
Cycle 20 (Deload)
Push (A) Strength
Pull (A) Strength
Legs (A) Strength
Push (B) Size

Shoulder Dumbbell Press: 1 x 12 – 15
Pull (B) Size

Wide Grip Lat pull-down: 1 x 12-15
Barbell curl: 1 x 12- 15
Reverse Grip Barbell curls: 1 x 8 – 10
Legs (B) Size

Another 10 cycles have passed and a real physique is starting to take shape.
Time to take your measurements!
Every workout so far has built on the last and your strength and mass
should be going through the roof! Be prepared for Friends and Co –
Workers to complement you. Phase 5 is the final part of the Strength and
Mass program, so remember to give it your all.
(PHASE 5)
Cycle 21
Push (A) Strength

Pull (A) Strength

Legs (A) Strength
Push (B) Size
Weighted 3 x 8 - 10
Pull (B) Size
T-Bar row: 3 x 6-8

Legs (B) Size
Hack Squat: 3 x 6-8

Leg Curl: 3 x 8 -10
Cycle 22
Push (A) Strength

Pull (A) Strength

Legs (A) Strength
Push (B) Size

Pull (B) Size
T-Bar row: 4 x 6-8

Legs (B) Size
Hack Squat: 4 x 6-8

Cycle 23
Push (A) Strength

Pull (A) Strength

Legs (A) Strength
Push (B) Size

Pull (B) Size
T-Bar row: 5 x 6-8

Legs (B) Size
Hack Squat: 5 x 6-8

Leg Curl: 5 x 8 -10
Cycle 24
Push (A) Strength

Pull (A) Strength

Legs (A) Strength
Push (B) Size

Weighted 3 x 8 - 10
Pull (B) Size
T-Bar row: 3 x 6-8

Legs (B) Size
Hack Squat: 3 x 6-8

Leg Curl: 3 x 8 -10
Cycle 25 (Deload)
Push (A) Strength

Pull (A) Strength

Legs (A) Strength
Push (B) Size

Pull (B) Size
T-Bar row: 1 x 6-8

Legs (B) Size
Hack Squat: 1 x 6-8

Leg Curl: 1 x 8 -10
Congratulations, you have finished the program. Take your measurements

and photos again and compare them to when you first started, you should
see a huge change!
Where to go from here?
Well that’s up to you!
With this program you’ve seen what it takes to build a substantial amount
of muscle. You could decide to start the program again and turn it into a 52
week long program or you can try something new. Hopefully you’ll carry
over the principals you’ve learned along the way to ensure you’re always
successful, no matter what workout program you follow. Whatever the case
I created this book to empower you to reach your goals and I hope it has
done just that.
Thanks again for purchasing this book and I hope to hear about your
amazing transformation!
Best Wishes
Jason Farley.

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STRENGTH AND MASS

The Ultimate 26-Week Guide to Building Life-

Copyright © 2015 by Jason Farley. All rights

All rights reserved. No part of this publication may be reproduced,

The information presented in this work is by no way intended as medical

Have a great workout!

What makes a muscle grow?

There are three main mechanisms involved in producing muscle growth.

Mechanical tension refers to stress placed on a muscle through large

The two main types of muscle growth

There seems to be two main hypertrophic responses to training. Training in

Sarcoplasmic hypertrophy is a hypertrophic (growth) response whereby

Myofibrillar hypertrophy is a hypertrophic (growth) response whereby there

As I briefly mentioned earlier, progressive overload is the method of

Three proven ways to induce progressive overload

A good indicator that you’re inducing progressive overload is by an

2) Increase of repetitions (providing weight is the same)

3) Increase of Sets (providing weight is the same)

1) You must lift heavy (as dictated by the rep-ranges).

2) You must progressively overload the muscle.

Your muscles will only grow if they’re forced too. By progressively

3) You must let your muscles recover (take days off).

5) Base your workouts around compound movements

6) Train in a variety of rep-ranges

As you can see, there’s no secret method to building eye-popping quality

Yeah it’s really that simple.

1) Not setting goals

2) Setting unrealistic goals and expectations

3) Not tracking your workouts

4) Not tracking your nutrition

The last point I want to hammer home about is consistency. No training

1. Progressively overload your muscles every workout

Progressively overload your muscles every workout

Train in the 4 – 15 rep range

Do 12 – 16 sets per muscle group

3 – 4 compound movements per muscle group

Train each muscle group twice a week.

Keep a log book!

E.g. Week 1 – 3 x 4 – 6 (75ibs)

Sunday – Push (A)

Sunday – Push (A)

The proper way to warm up

Warm up set 1: 150lbs for 10 reps

Warm up Set 2: Same as Warm up set 1

Warm up Set 3: 200lbs for 5 reps

Warm up Set 4: 275 for 1 rep

Set 1, 2, 3 etc. 300lbs for 4 – 6 reps

Do I need to warm up again on the next exercise?

Calculating your calories

In order to effectively build as much muscle as possible and minimize fat

Calories needed on Workout Days: 20 calories per pound of bodyweight

Calories needed on Non-Training Days: 18 calories per pound of

Calculating your Macronutrients split

The macronutrient breakdown has been designed this way as on your

A gram of protein contains 4 calories

Here’s a calculation of somebody weighing 175 lbs:

Daily Calories x 0.3

Daily Calories x 0.4

1050 Protein calorie requirement / 4 = 262.5 grams

1260 Protein calorie requirement / 4 = 315 grams

Your Go to Protein Sources are:

Your Go To Carbohydrates Sources are:

Your Go To Fat Sources are: